Strength: Power Snatch 4 x 4 @ 80% - 2*95, 2*115

WOD
21-15-9 reps each of:

Overhead Squat (155/100#): 95
Box Jump (30/24″): 24 (injury)
Toes-to-Bar

OH Strict Press
95x10x1
135x5x1
165x5x1
160x5x1
155x5x1
150x5x2
Thought I was gonna hang at 165 but then barely held 150 at the end of the 5x5!

4 Rounds
8 Bar Dips
15 Skull Crushers

Back Extensions (no hip extensions)
5 sets of 10

40 Box Jumps, 40 KB Swings, 40 Sit Ups
30 " "
20 " "
10 " "

For Time

Chipper

10 HSPU
10 Pull-ups
10 TTB
10 SDHP #95/65
10 Cleans #135/95
100M Run
Then work your way back though the ladder ending at the HSPU

Shoulder Press 1 RM

For time:

70 burpees
60 crossfit sit-ups
50 kettlebell swings, 15 lbs
40 push-ups
30 squats

3 Rounds for Time

3 Rope Climbs
15 Wall Balls
15 Calorie Row

8:35

3 Person Team

100 Pushups
150 Meter Run (by all)
100 Med Ball Thrusters
150 Meter Run (by all)
100 Box Jumps
150 Meter Run (by all)

15:18 - Josh and Dawn

dinkus

20 minutes...max rounds

10 rev. push up with bench press set up
20 sit up (previous time did 15)
10 push up
15 squat

9 rounds at 19:58
before christmas I got 11 rounds

strength: 3x3 squat cleans @ 75%

wod:
complete 100 burpees for time. stop every min and complete 2 clean and jerks ( athlete picks their own weight )

optional:
1 ladder drills
2 sled push 270 '
3 mobility
4 skill